To start out I'm going to focus on steadily increasing food for 4-6 weeks or so. I've been relatively low on calories for ten weeks so, this should be a good step at regaining size in my legs and just getting in a better spot to start pulling back when I'm back to my typical weight.

It'll be clean and follow my regular no carb off days and high carb training days. After I get to where I want to be with calories, I'm planning on switching to a modified keto type diet with a weekly "skip load" day where I'll figure out a feeding window and increase and decrease as I need.

At around 14-15 weeks out is when I will start cardio unless, I need it earlier. This will depend on how well I respond to the food and such.

Training will continue to be fortitude. I've talked about this a ton so I'm not going into it. Look at my previous log and it has a detailed over view of it.

Drugs to start will be minimal. 600 test and 300 Deca. Gh at 3iu every day. These will increase and certain things going in and out but I plan to stick to this until that 14 week mark or so. I wanted to start anadrol but I've only got 5 on hand so it's pointless. My oral supply is very limited since I stopped using them.

No fat burners right now or anything like that. Just my regular synthroid dose as needed for low thyroid.

I don't ever drink almond milk but, I decided I could use the few extra calories. Looking for things I can add in and easily take out when I need to or when my appetite gets better and I can put away the food easier.

I don't ever drink almond milk but, I decided I could use the few extra calories. Looking for things I can add in and easily take out when I need to or when my appetite gets better and I can put away the food easier.

Bro / you do it right . One day a person will say ď are you losing wait ?Ē When 2 hours later another says the opposite ! Never and I mean never listen . Talk to the hand I say lol . Training smart titrating at your pace - you are master your best teacher . Just keep dialing in . If you never tried / on days my gym time is limited due to life circumstances. Try pre- exhaust or stripping sets or Positon of flexion extended sets . That way you increase intensity 3 fold and need less then half time to do workout . Good to shock just not a regular means . Example an isolated move with no rest immediate follow with compound - example depending on how gym is set up . Mine huge gym has huge rooms separated by body part so
Db pullovers Cross bench isolates Lats can do any where from 6-15 reps depending on you . Set it up right under the chin bar soon as set DB down jump up to do chins . Then last set either do partial 3/6 inch reps or hang for 30 seconds .
Cheating actually can be used to extend set make more fibers active creating hyperplasia and only past 10 years has actual bodybuilding not fitness studies validated this .
What about wide-grip pulldowns instead of chins? Well, wide-grip chinups provide better semi-stretch-point overload down near the bottom of the strokeóyou canít rock back as you can on pulldowns; however, you cannot alter the angle of your torso on chins as you can on pulldowns. Angling your torso back as you pull down puts lower-lat fibers in an advantageous position...

Because of the different fiber-activation patterns, suggest that those with lat-width problems do two sets of wide-grip chins, then one set of pulldowns with a slight backward lean. That should give you new lat development and flare for seam-stretching width. Note at the end . Sequence can be important.

Legs anyone in my gym we got 12 leg extensions machines of different brands I call it the Burger King of gyms have it your way lol so you do set of extensions to failure maybe when canít do full rep do only 2-3 hold contraction for 3 Lower slow . We have them positioned infront of leg press , squat racks and hack squats machine all differently manufactured branded angles . On the ending of leg extensions hop off cuz only seconds for muscle to recover 30% you want to minimize - hop into your choice of full leg glute move many as can . Slow descents no bouncing . Slow ascent no momentum and constant tension no lock out . Always last set or two do 2-3 small partials . Hit deep fibers that have never been hit resulting in what science declares as hyper plasia - fiber splitting . Every one thinks heavy weight = size and they are not wrong . But that will make only fibers bigger . So..... you vary methods to avoid staleness , beat homeostasis grow big hard ripped . It will also burn more fat . I rejoined my gym from 10 years ago when I moved back to area . Check this 5 standing calf machines one where you lean forward on stomach to further stretch looks like hack machine but has steps not platform incredible , another with adjustable hip stabilizer to increase postural stability oh 3 donkey calf with up to 800 pounds pin plates incredible 5 seated . 2 donkey sleds with round foot pads , and weight loaded seated tibialis machine . I mean the gums my are donít have calf machines no more - they like say do on leg press ???? Really ???? Wow !!! Clueless ! Sorry just so dam excited . But you YOU look great just keep on doing . You are an example to all here !

Btw. Today's exercise selection was mostly keyed on the outer sweep of the quad.

Feet low on the platform, heels close and, toes turned out a bit. Focusing on letting the knees travel out on the eccentric portion then, almost the feel of pressing them together on the concentric portion.

ROM is a little wonky with these but, if you still get deep, you'll feel the quad all the way up to your hip.